The MilkMan delivers

[MilkManUK]

5/3/1 - Cycle 7, Week 2, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
130kg x 3
150kg x 3
167.5kg x 3 + 5 = 8 reps. Rep PR.

Still got a bit of a cold so skipped the Boring But Big as that usually destroys me on a good day.

Seated Row
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10

Facepulls
20kg x 10
20kg x 10
20kg x 10
20kg x 10

 

[golvmopp]

531 seems to be treating you well. I don't jive with it at all - good job!

 

[MilkManUK]

531 seems to be treating you well. I don't jive with it at all - good job!

Thanks mate, I like it, it seems to fit well for me, but of course not everyone is a fan.

 

[MilkManUK]

Much needed extra squat session

20kg x 5
20kg x 5
60kg x 5
60kg x 5
80kg x 5
80kg x 5
110kg x 5
120kg x 5
120kg x 5
130kg x 4 (failed 5th rep - ooops)
60kg x 5

Stretching & foam rolling afterwards

 

[MilkManUK]

5/3/1 - Cycle 7, Week 2, Day 3 - Bench Press

Warmup
30kg x 5
40kg x 5
60kg x 3

5/3/1
75kg x 3
87.5kg x 3
97.5kg x 3 + 5 = 8 reps. Possible rep PR.

Boring But Big
80kg x 10
70kg x 10
60kg x 10
60kg x 10
60kg x 10

 

[MilkManUK]

5/3/1 - Cycle 7, Week 2, Day 4 - Squat

Warmup
20kg x 5
60kg x 5
80kg x 3
100kg x 1
100kg x 1

5/3/1
117.5kg x 3
135kg x 3
150kg x 3 + 0
150kg x 1
150kg x 1
150kg x 1

Short on time so Boring But Big was limited to this:
100kg x 10
60kg x 15

 

[MilkManUK]

5/3/1 - Cycle 7, Week 3, Day 1 - Military Press

Warmup
20kg x 5
30kg x 5
50kg x 3

5/3/1
57.5kg x 5
65kg x 3
72.5kg x 1 + 2 = 3 reps. Rep PR.
70kg x 3

Boring But Big
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

5 X 5 Squat
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Happy with today's session

 

[MilkManUK]

5/3/1 - Cycle 7, Week 3, Day 2 - Deadlift

Warmup
60kg x 5
90kg x 5
110kg x 3

5/3/1
140kg x 5
157.5kg x 3
177.5kg x 1 + 3 = 4 reps. Rep PR.
150kg x 3
150kg x 3
150kg x 3

Boring But Big
100kg x 10
100kg x 10
100kg x 10
100kg x 10
60kg x 10

 

[golvmopp]

Feel like your breathing is doing you any favours on the squat? Looks like you're descending prior to filling your chest up properly - IMO you could get some extra oomph out of your squat adressing that.

 

[fbmmofo]

Nice work on the rep pr's mate.

Squats look good to, I agree on the breath tho.

 

[MilkManUK]

Thanks guys, will make a conscious effort in future with the breathing.

 

[MilkManUK]

5/3/1 - Cycle 7, Week 3, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 3
60kg x 3

5/3/1
82.5kg x 5
92.5kg x 3
102.5kg x 1 + 4 = 5 reps.
100kg x 3
100kg x 2
100kg x 2

Boring But Big
60kg x 10
60kg x 10
40kg x 10
40kg x 10
40kg x 10

Boxing bagwork - a few rounds

Notes
Bench did not feel strong at all today.

 

[MilkManUK]

5/3/1 - Cycle 7, Week 3, Day 4 - Squat

Warm up
20kg x 5
60kg x 5
80kg x 3
100kg x 1

5/3/1
125kg x 5
142.5kg x 3
160kg x 1 - 2nd rep was close but not quite.
160kg x 1
140kg x 2
140kg x 1
100kg x 10
100kg x 5
60kg x 5

 

[MilkManUK]

5/3/1 - Cycle 8, Week 1, Day 1 - Military Press

Warmup
20kg x 5
20kg x 5
30kg x 5
40kg x 3
40kg x 3

5/3/1
52.5kg x 5
60kg x 5
67.5kg x 5
60kg x 5

Boring But Big
42.5kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

 

[MilkManUK]

5/3/1 - Cycle 8, Week 1, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
125kg x 5
142.5kg x 5
162.5kg x 5 + 3 = 8 reps
170kg x 3
170kg x 3
170kg x 3

I think I may drop the Boring But Big assistance work on deadlifts for a while in favour of doing some triples / doubles / singles as per today.

 

[belph]

Or you could do both and become elite.

 

[MilkManUK]

Or you could do both and become elite.

Hmmm...tempting.

 

[fbmmofo]

How BBB 5x5 or 5x3 milkman?

 

[MilkManUK]

How BBB 5x5 or 5x3 milkman?

Yeah that might be a good idea. At what % would you suggest?

 

[KidAlchemy]

Yeah that might be a good idea. At what % would you suggest?

Sorry for butting in but Jimmie boy says that 5x5 @ 80% and 5x3 @ 90% and (if you want to) 5x1 @ 100%.